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  #11  
Old 03-08-2002, 04:17 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

3-8-02

Ow.

Smith Machine Squats 270 x8 x7 x6
Right ham feels a bit tight.

Leg Press SSR 450 x8 x7 x6

Calf Press SSR 180 x8 x7 x6
Held each peak for 2 seconds.

Leg Extensions 150x8 160x7 170x7
Got so pissed at myself for crapping out early at 150 that I just kept upping the weight. Muscles said "No more!" [img]graemlins/cry.gif[/img] Brain said "Screw you!" [img]graemlins/twak.gif[/img]
Brain won that time.

Leg curls 100x8 110x5 100x6

What a pump. Legs were so **** tight it was amazing. Walking back to office was tough. I did have a small twinge of pain in my right calf, where the calf meets the knee. I'll keep an eye on that and make sure its ok.
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  #12  
Old 03-09-2002, 10:26 PM
Systematic Systematic is offline
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3-9-02

Meant to take my measurements today, but never got around to it. I am at 190lbs but thats all I managed to get.

Maybe tomorrow.
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  #13  
Old 03-10-2002, 07:48 PM
Systematic Systematic is offline
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3-10-02


Ht 6'
Wt 190lbs
Neck 16+"
Chest 42"
Waist 37"
Biceps 16.5"
Forearm 12.75"
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  #14  
Old 03-11-2002, 04:27 PM
Systematic Systematic is offline
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3-11-02

Standard

Standing straight bar curls 125 x8 x6 x4

Lying EZ curl tri ext. 105 x8 x7 x5

SHOCK
Seated DB curls. 15x8 25x8 35x8 45x6,2 55x2,2
Holy crap. Bi's just torn up from that.

SHOCK
Kneeling DB tri ext 5x8 15x8 25x8 35x7,1 45x5,2,1
I noticed my left tri is weaker than my right, I need to start a program to fix this. [img]images/icons/frown.gif[/img]

Lying Cable curls 80x8 x7 x5 90x2

Tri pull downs 70x8 x7 x6 80x1
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Dense 'den(t)s : Having high mass per unit volume
  #15  
Old 03-12-2002, 04:27 PM
Systematic Systematic is offline
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3-12-02

Shoulders and Abs

My neck was a bit sore from yesterday, and I did NOT want to injur it. I have hosed it before and don't want to wait the 2 weeks until recovery.

DB military press SSR - 60x7 x5 x4

Incline situps 35x18 x10 x8 0x4

DB shrugs 120x6,6 120x8 120x7

Decline leg raises 15x6,0x10 15x4,0x8 15x4,0x6

Lat cable raises 30x8 30x7 30x6

Inverted back ext 25x14 25x10 25x8,0x4

Good workout. Neck is actually feeling BETTER after the workout, which is odd. (Maybe I stretched it out during db press?)

Tomorrow, Legs!

Not a bad workout.
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  #16  
Old 03-13-2002, 04:28 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

3-13-02

Legs

Note: I tried to increase the time of the negative here on all exercises. Yes, it was HARD. [img]graemlins/images/icons/mad.gif[/img]
Leg Press 450 SSR x8 x7 x6

Squats 230 SSR x8 x7 x5

Calf Press 230 x8 x6 x5

Leg Curls 100x8 80x5 8x4 60x1
Negatives just KILLED me here. On the second set I only got like two good reps at 100, and one crappy one, so I dropped the weight. 90 was STILL too much.

Leg extensions 170x10 180x8 180x7

Legs were just huge after this. Good workout.
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  #17  
Old 03-14-2002, 12:34 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

3-14-02

Rest.

192.5lbs

"A pound a week is all I ask"

I just hope that 90% of that pound is muscle, or I am in for a nasty shock when I cut...
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  #18  
Old 03-15-2002, 04:31 PM
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Default Re: Systematic\'s workout (Comment Welcome)

3-15-02

Chest and Back

Cable rows 240x8 x6 x5
Form not bad, could be better. Probably need to go to 230.

Flat DB press 90x7 x6 x5
****. I love it. I totally did not think I would get 7 on this at all. I was so stoked to crank these out.

Hammer pulldown 270x5,260x2 260x4 250x5
And then I do this crap. Form was junk for the first two sets. FINALLY got clean form on the last set, after having to drop the weight 20lbs. [img]graemlins/images/icons/mad.gif[/img]

Incline DB Press 90x8 x5 x3
And then I am stoked again. Certainly did not expect to get 8 on this at all after flat DB press. Muscles died out quick though, they didn't have much left after that first set.

Kneeling DB row 120x10 x8 x6,2
Form was getting a little sloppy at the end.

Cable flys, mid height 90x8 x6 x5


I have been concentrating more and more on form. I just NEED to do that.

Oh, the gym had one of those hand held fat meter things. It measured me at 12.4%. BS. I am on a bulk, there is no way I am that low. I looked at the fine print, + or - 5%. Eh, 17.4% still seems a bit low to me.
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Dense 'den(t)s : Having high mass per unit volume
  #19  
Old 03-18-2002, 03:52 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

3-18-02

Probably going to have to skip my workout today. Just have too much to do at work.

On a side note, I read up on one set vs. multi set training from a reply that Obadiah did to someone. I like the idea of getting a muscle group done in one set BUT...I have serious problem with the article supplied in this link...

http://www.cyberpump.com/training/tips/tip21.html

In it they state that if you are only doing one set you'll likely train harder. I find that hard to beleive.
IF you lift till failure, how can you train harder in one set?
The other issue I have with this article is that all it really says is that there is no proof that doing more sets is better.
Bah, I'll stick with more sets for now until I get more info.
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Dense 'den(t)s : Having high mass per unit volume
  #20  
Old 03-19-2002, 04:26 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

3-19-02

Bi's & Tri's

Standing straight bar curls 125 x8 x5 x4

Lying ez curl tri ext 105 x7 x5 x3
[img]graemlins/nono.gif[/img] Sloppy. Drop the weight to 95 or 100 next time and do it right.

Seated DB curls 55 x8 x5 x3

Kneeling 1 arm db tri ext 40 x8 x5 x4
Better here.

Lying cable curls 90 x8 x8 100x5
Harsh, good peak workout.

Rope pull downs 80 x8 x6 x5
Good

Getting better.
FORM FORM FORM FORM FORM!
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Dense 'den(t)s : Having high mass per unit volume
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